Healthy Tailgating: Recipes and Tips to Enjoy this Football Season

As football season kicks off, so does the tradition of tailgating. The hours leading up to kickoff is a time to gather with friends and family and indulge in food. However, maintaining a healthy lifestyle doesn't have to be sidelined in favor of game-day treats.

We'll show you how to keep the flavor and fun alive while making smarter choices. Our tips and recipes will help make your tailgate both enjoyable and nutritious.

Healthy tailgate foods to try

At a glance: Using healthier ingredients at a tailgate doesn’t mean you have to sacrifice flavor or enjoyment. Consider these options for your next event. 

Grilled vegetables, such as bell peppers, zucchini, eggplant, asparagus, corn and squash, are both colorful and nutritious. 

• Grilling enhances the natural sweetness of vegetables and adds a smoky flavor, while keeping calories low.

Choose whole grains when applicable.

• For burgers or sandwiches, use whole wheat buns or whole wheat bread to add fiber.
  

Lean meats, such as chicken or turkey, work well as an alternative to fatty beef burgers.

• Poultry provides protein with less saturated fat, keeping meals lighter without losing taste.

Scoop with veggies to save calories.

• Dips are prominent at tailgates, with potato chips or tortilla chips serving as the primary vessel to scoop up the dips.
• Use carrots, celery, bell pepper, cucumber slices and other veggies to dip as well.

Hummus made from chickpeas is a common way to enjoy dips without sacrificing taste or flavor. 

• Chickpeas are a good source of protein, fiber and nutrients such as folate, iron, magnesium and phosphorus.
• For mayo-based dips, opt for Greek yogurt, which saves on calories and adds protein.

Bake instead of fry when preparing your favorite snacks.

• Chicken tenders, onion rings, mozzarella sticks, french fries and chicken wings can all be breaded and baked or air fried. 
• This method reduces fat content while maintaining crispiness.

More reading: Are air fryers worth the hype? If you frequently eat fried foods and are trying to cut back or make healthy changes, an air fryer could be a healthy option for you.

Why tailgating can be unhealthy

The bottom line: Tailgating at sports events is a cherished tradition, especially for football games in regions like Oklahoma, where spirit and enthusiasm go hand in hand. However, this long-standing pregame celebration often involves culinary choices that can be unhealthy if not approached with mindfulness.

High-calorie and high-fat foods are typically featured at tailgates, which can leave you feeling sluggish.

• Most dips contain mayonnaise or cream cheese (both high in fat) and are paired with salty chips.
• The main dishes often feature grilled meats or fried foods that put a large dent in your daily caloric intake.
• Sugar-laden desserts, such as cookies, brownies and cakes, are also hallmarks of the tailgating scene.

Portion control can be difficult at tailgates, especially when foods are presented in an all-you-can-eat buffet style on tables.

• Overeating is common at tailgates, as it’s easy to lose track of portions and consume extra calories than anticipated.

Increased alcohol consumption can impact what you eat in several ways.

• Alcohol impairs judgment and lowers inhibitions, leading people to indulge in foods they might typically resist, resulting in overeating.
• Alcohol can stimulate the appetite by influencing hormones such as ghrelin, which is known to increase hunger.

Social influences increase the likelihood of mindless eating.

• The more time spent socializing with others can make you lose track of how much food you’re consuming.

The lack of healthier options typically makes it harder to eat well at a tailgate.

• Tailgates rarely include fruits, vegetables or lean proteins. 

Healthy tailgate recipes

What to know: We provided five recipes to bring or create for your next tailgate. The recipes are spin-offs of traditional game-day recipes, just healthier versions. For example, adding beans to avocado for a healthier avocado dip, using lean turkey and whole wheat buns for sliders and air frying chicken wings to save calories.